7 minutes ago
Time started 11:00pm - Time finished 12:20am • Leg Day, in an airport hotel gym
Exercise 1 - Leg extension, warm up x30 reps, full squeeze and full extension on the movement. Then 3 sets x12 reps, considerably heavier than the warm up, eventually lifting the stack for 12, each set has a drop set to failure.
Exercise 2 - Time under tension leg extensions, 3 sets x10 reps, hold the rep at the top for 4 seconds, then lower for 4 seconds then finish the rep with a quarter rep, don’t cheat, count to 4 slowly and complete a FULL range of motion.
Exercise 3 - Seated Hamstring curl, same as before, warm up x30 reps and then 3 sets x12 increasing the weight with a drop set on each set, don’t cheat the rep! Otherwise you’re cheating yourself.
Exercise 4 - Seated Hamstring Gauntlet set x200 reps. For example; if the stack goes up to 100kg, start on 30kg and complete 20 reps, then drop to 25kg for 20 reps, then 20kg, 15kg and 10kg all for 20 reps, this = 100 reps, count to 30 and repeat, except start from 10kg/15kg/20kg/25kg/30kg all for 20 reps = 100 reps.
Exercise 5 - Walking lunges x16 reps for 4 sets, set 1 bodyweight, and then take dumbbells and each set increase the weight of the dumbbells, don’t let your knee hit the floor, keep it approximately 1 - 2cm from the floor to keep tension on your Quads, Hamstrings and Glutes.
Exercise 6 - Finish with 150kcal burn on the bike/treadmill/stepper/cross trainer, you will feel your legs burn out quickly but work through it.
Finally, find some good lighting and get a SICK photo 💪🏽🔥 gym gymlad gymlife gymlove aintnothingbutapeanut proudbutneversatisfied thoughtsbecomethings alphalete summershredding legday selfie photo picture potd motivate inspire latenight positivevibes positivity workhard hardwork